Race Season is here! Time to get into shape – NO Excuses
Time to renew RBC & RADAR memberships
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBC/RADAR Tuesday AM Track Run Workout 3/15 – 800’s / 100’s
(All levels of runners are welcome. Workouts and pace can be modified.)
PLEASE SIGN UP FOR THE WORKOUT HERE: https://rbsc.wildapricot.org/
UPCOMING LOCAL EVENTS/ RUNS/ RACES:
- NYC Half Mar 20
- J Jay 5K Trail April 3
- Ion Bank Cheshire Half Marathon April 10
- Leatherman’s Loop April 24
- Redding Road Races May 1 Registration is open now and they fill up
- RLAM May 8 – Mother’s Day
- TriRidgefield and Du June 5 Registration is open now and they fill up
- Pat Griskus Olympic Tri June 18
- Pat GrisKus Sprint Tri July 6
- Hopkins Vineyard Tri July 16
- Check in with RADAR for more weekly group run opportunities
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: Meet at the RHS Access Road Parking area 6:15 AM (please do not park in the upper parking lots):
- Warm up lap ~ 1 mile Nice and easy.
- Dynamic warm-up (5 mins)
- Drills: [1 X 50 butt kicks, then 1 X 50 skipping – meet at the ZERO for 4 x 100 striders – very easy] ~ 0.5 miles
- Speed work:
- Run 1 X 800 w/400 recoveries [P= 10K] run the 400 recovery like this:
- Walk 100
- Jog 100 EZ
- Run 1 X 100 [P= pick up / strider pace – faster than 10K pace]
- Walk 100 EZ
5 TIMES THROUGH ~ 3.75 miles
- Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile
- Lateral drills & static stretching (10 mins)
Total run distance ~ 6.25 miles
Weather forecast is a 4% chance of precipitation and 39 degrees (feels like 39) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
